2 15

Skills warmup

Workout:

Rounds in 16 min:

Swing pyramids:

10 of 53, 7 of 62, 4 of 70, 7 of 62, 10 of 53

10 OH press, 95

Finisher

90 second side plank, each side

reps	Movement                 weight	1	2	3	4	…	↓ split totals
Swing pyramids
10 OH press, 95
	round splits →

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (power/bmi)

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